DRINK PLENTY OF LIQUIDS FOR A FLUID SUMMER

Being proactive is the best way to beat the sun and heat

With school on break and summer vacations in full swing, we’re anxious to take advantage of sunshine and outdoor activities in the coming months. But sun and heat exposure can increase our chances of dehydration, especially if we’re not prepared.

“In the summer, it is going to be the heat and not keeping up with your fluid intake that causes dehydration,” said Dr. Lawrence Pohl of Mission Valley Medical in San Diego. “You don’t realize it because of the dry climate we live in — maybe not as dry in areas like Phoenix, but dry nonetheless. You can easily lose fluids when working outside. Even when you’re swimming outside, you don’t even realize that you are losing fluids.”

Dehydration occurs in three stages: mild, moderate and severe and is caused by a lack of fluids. Increased perspiration, vomiting or diarrhea also are clear signs of mild and moderate dehydration.

“Symptoms-wise, you might have a dry mouth,” Pohl said. “Your urine might be getting darker rather than lighter. You might be tired, dizzy and then begin to have headaches.”

Pohl recommends that when one feels any of these symptoms during the mild stage, they should immediately take action.

At severe levels, a victim of dehydration will notice a decrease in urine output and sweating, and will notice a reduction in tears, dry skin and irritability. Persons experiencing those symptoms should seek immediate medical attention, he said.

“People need to realize that they are not getting enough fluids,” Pohl noted. “They tell themselves, ‘I need to get water.’ You can also use Gatorade, PowerAde or other sport drinks.”

Sports fluids such as Gatorade contain electrolytes; ions like minerals sodium, potassium and chloride; plus carbohydrates that energize the body. Athletes who participate in long, strenuous activities such as marathon running often use these drinks to restore hydration and blood pH levels. Although such drinks contain flavor and added ingredients that appeal to the palate, Pohl said nothing beats our planet’s most natural resource.

“In reality, water works as well as anything,” he said. “In a normal person, the kidneys will alternate the electrolytes when you’re dehydrated because you are losing them. The sports drinks offer a balanced solution to restore electrolytes.”

For most people, however, additional electrolytes aren’t required unless the period of extreme physical activity is extended an hour or more, according to health website
Livestrong.com.

Unlike the average adult, a child, infant or elderly person loses electrolytes at a faster rate.

The American Academy of Pediatrics recommends young athletes be offered fluids after every 20 minutes of activity.

“For the kids, you should use Pedialyte,” Pohl said. “In a healthy person, just drinking water will be helpful and the kidneys will readjust the electrolytes. But Gatorade and Powerade are fine as well.”

Dehydration also occurs frequently in people with chronic illness like diabetes or kidney problems.

“You become more susceptible to dehydration because of the body’s ability to conserve water is reduced,” Pohl said. “The kidneys are not functioning as well, for example. Or people who are diabetic and are not controlling it properly are spilling sugar in the urine and they get dehydrated on that basis.”

According to the National Institutes of Health, as people grow older, their sense of thirst — one of the primary ways people can tell they’re beginning to dehydrate — begins to dull. That’s why it’s important, the government said, for the elderly and their caregivers to be aware of how much fluids are being consumed on a regular basis.

To stave off mild to moderate dehydration, Pohl recommends the average person consume at least 64 ounces of water to maintain proper hydration.

And not just any liquid will do. “I wouldn’t do caffeinated drinks and I wouldn’t do alcohol,” Pohl said. “That could further dehydrate you, so I would avoid that as well as any soda and 5-Hour Energy capsules. Caffeine is definitely as dehydrating as alcohol.”

Pohl noted that dehydration can strike anyone. The best way to beat the heat, he said, is to be proactive.

“One simple tip that everyone should follow is to check your urine,” he said. “You can easily see if you’re not drinking enough water. If your urine is darker, drink more water. It’s as simple as that.”

Local government health agencies often monitor weather temperatures to warn about hazardous conditions that can contribute to dehydration. On days of extreme heat, San Diego County not only operates a “Cool Zones” program where seniors and those with disabilities can go to escape heat, but also issues public warnings about avoiding dehydration and how to tell if you or someone else might be dehydrated.